If you are tired of count­ing sheep, do not rush to get upset! Maybe it’s time for a snack. Sci­en­tif­ic stud­ies show that cer­tain foods eat­en short­ly before bed can help you fall asleep faster. The great news is that they all taste amaz­ing and have incred­i­ble nutri­tion­al ben­e­fits!

1. Bananas

Large sweet fruits that are loved by every­one from young to old — an excel­lent snack before bed­time. They are rich in min­er­als — potas­si­um and mag­ne­sium, which calm the ner­vous sys­tem and relax mus­cles, which cre­ates favor­able con­di­tions for falling asleep.

Bananas can also enrich the body with tryp­to­phan, an amino acid involved in the pro­duc­tion of sero­tonin. The lat­ter, as you know, is nec­es­sary for sound dreams.

2. Chamomile tea

It is enough to pour 2–3 tea­spoons of chamomile flow­ers with boil­ing water and you can get an effec­tive “sleep­ing potion”! No won­der chamomile tea is pre­pared in many cuisines of the world.

For many years, chamomile has been used in the treat­ment of colds and to relieve anx­i­ety and anx­i­ety, but it is also very effec­tive if there is no sleep in either eye. This is an amaz­ing stress reliev­er after a hard day.

3. Dairy products

3. Dairy products

Milk, kefir, fer­ment­ed baked milk, and even cheese (unfair­ly accused of caus­ing night­mares) are great pre-bed snack ideas. They con­tain tryp­to­phan, which, as not­ed above, affects the pro­duc­tion of sero­tonin. But besides this, they are a valu­able source of cal­ci­um, which helps the brain use tryp­to­phan for the syn­the­sis of mela­tonin (sleep hor­mone).

In addi­tion, stud­ies have shown that a lack of cal­ci­um in the human body can lead to dis­rup­tion of sleep and wake­ful­ness, as well as the absence of a deep phase of sleep.

Did you know?

Mela­tonin is famous not only for its seda­tive, but also for its antiox­i­dant prop­er­ties. It strength­ens the immune sys­tem and fights can­cer.

4. Tart cherry

Tart cher­ry, repeat­ed­ly sung in poet­ry, is a valu­able source of mela­tonin, which con­trols the bio­rhythms of our body.

A study pub­lished in Euro­pean Jour­nal of Nutri­tionshowed that drink­ing berries before bed or two glass­es of cher­ry juice through­out the day helped par­tic­i­pants fall asleep eas­i­er and faster.

5. Flax seeds

And in these small, oblong-shaped grains, the test turns out to be high in tryp­to­phan and omega‑3 fat­ty acids. Act­ing in tan­dem, they have a ben­e­fi­cial effect on the syn­the­sis of sero­tonin in the body, thanks to which a per­son falls asleep eas­i­ly and sleeps well.

In addi­tion, flax seeds are known for their abil­i­ty to reduce stress and pos­i­tive effects on the mus­cles and ner­vous sys­tem. Either way, it’s a great tool! To increase its pow­er, you can add flax seeds to Greek yogurt before bed.

6. Chickpeas

6. Chickpeas

And this “super­food” can be an excel­lent base for prepar­ing a deli­cious din­ner. A lit­tle-known mem­ber of the legume fam­i­ly (also called chick­peas) is an excel­lent source of vit­a­min B6 and tryp­to­phan. It is known that if the human body is defi­cient in B vit­a­mins, the sleep cycle can be dis­turbed. That is why it is use­ful to lean on food with it in the com­po­si­tion.

Don’t want to mess around with cook­ing chick­peas? Buy hum­mus based on it in the store. This is a great accom­pa­ni­ment to sand­wich­es.

Did you know?

Recent stud­ies show that even dur­ing the day, ener­gy drinks can cause insom­nia at night and pre­vent falling asleep.

7. Walnuts

Sur­pris­ing­ly, but true: you do not have to cook a full din­ner in order to go to Dream­land as soon as pos­si­ble. What’s more, eat­ing too much food can make it hard to fall asleep. At the same time, just one serv­ing of nuts will give you bright, won­der­ful dreams with­out awak­en­ing, and all due to the con­tent of the same mela­tonin.

8. Oranges

8. Oranges

Did you know that vit­a­min C defi­cien­cy in the body can cause many prob­lems, includ­ing sleep depri­va­tion. The dai­ly amount of a known antiox­i­dant for an adult is from 65 to 90 mg.

Stud­ies show that neglect­ing the norm leads to the fact that a per­son wakes up more often at night, while a suf­fi­cient amount of the vit­a­min can get rid of the phe­nom­e­non of rest­less leg syn­drome. So if you want to ensure a good night’s sleep, refresh your­self with cit­rus fruits. Bet­ter yet, include them in your diet on an ongo­ing basis. Fra­grant plea­sure!

9. Peanut butter

The next time the sweet tooth inside of you is crav­ing some­thing sweet before bed, make a whole grain bread and peanut but­ter sand­wich! The lat­ter is known to be rich in tryp­to­phan, a sleep-induc­ing sub­stance.

On a note!

The rule “If you can’t sleep, eat a sand­wich!” can play a cru­el joke with the body if you choose a ham sand­wich as a “sleep­ing potion”. Processed meat con­tains an excess of tyra­mine, an amino acid that caus­es the brain to pro­duce nor­ep­i­neph­rine, a hor­mone that stim­u­lates the brain. There­fore, instead of the desired relax­ation and sleepy state, a per­son can get insom­nia and mild ner­vous­ness.

10. Kiwi

10. Kiwi

Anoth­er study was pub­lished in Asia Pacif­ic Jour­nal of Clin­i­cal Nutri­tion. Accord­ing to the data pre­sent­ed by sci­en­tists, par­tic­i­pants in the exper­i­ment who con­sumed two kiwis dai­ly an hour before bed­time fell asleep 35% faster than those who refused the New Zealand fruit.

In addi­tion to being rich in antiox­i­dants, carotenoids, and vit­a­mins C and E, kiwis are also a source of sero­tonin. Present in sweet fruits and folic acid, the defi­cien­cy of which can cause insom­nia.

11. Pineapple

This sweet fruit can help a per­son fall asleep by stim­u­lat­ing mela­tonin pro­duc­tion in the body. In one study, sci­en­tists found that after eat­ing pineap­ple, the con­cen­tra­tion of mela­tonin in the body increased by a record 266%. The rel­e­vant data was pub­lished in Jour­nal of Agri­cul­tur­al and Food Chem­istry in 2013.

12. Figs

12. Figs

An exot­ic fruit is a store­house of nutri­ents — it con­tains potas­si­um, cal­ci­um, mag­ne­sium and iron. These sub­stances improve blood cir­cu­la­tion in the body and relax the body, so that a per­son falls asleep faster.

A study pub­lished in Jour­nal of Research in Med­ical Sci­encesshowed that old­er peo­ple who received suf­fi­cient amounts of mag­ne­sium slept longer and sounder.

Enjoy your meal!

От Yraa

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